What comes to mind when you think of an ideal physique??? Think…
A swimmer’s body- tall, lean, and slender body with toned muscles and broad shoulders. Isn’t it nice to be healthy and fit while looking like a model too?
The reality is everyone dreams of having a perfect body, yet some people sleep and dream of it while others get up and work out to achieve it.
When we talk about weight loss, there are two most important things to consider. One is exercise, and the other is diet. Both of these go hand in hand. If you skip any of them, you may lose weight, but you may miss out on the healthy part, and your body won’t be as toned and tight as it should be.
Diet and proper balanced nutrition help you get a healthy body. It keeps your energy levels up while maintaining the correct proportion of every essential nutrient. While exercising, tone and tighten your body to give you a hot look…
Now let’s get into the details of a healthy diet and calorie intake and try to find the nutritional secrets which are effective for weight loss.
There are 7 most important things to keep in mind when you think about maintaining a healthy diet and nutritious food.
- Count your calories
- Control your portion size
- Use high protein Diet
- Reducing sugars and refined carbohydrates
- Avoid Fats
- Take more fiber
- Hydrate yourself
Now without further ado, let’s start with the first one…
“Calories, Calories, Calories”:
It’s the most common word you hear in weight loss videos, and you must know what these are to understand the concept fully!
In simplest terms, Calories are the units of energy that a food or drink supplies to your body—more calories – more energy – more weight. And the next thing you already know is that everything we eat provides us with calories. They are essential for our body to carry out activities if taken in a balanced amount.
No, they are not harmful if taken in the right quantity. To achieve weight according to your body’s needs, you need to monitor the number of calories you take daily.
If taken in an amount more than your body’s requirement, they accumulate in your body, causing weight gain and leading to obesity. That is why you should always watch your calorie intake.
To help you with the number of calories per day, here is a chart that you can use as a reference. Although every body type is different, so are the metabolic rates, so you must consider your needs to find the best suitable diet. Try to consume food that has fewer calories and gives you a feeling of fullness.
Watch Your Portion Size:
The quantity of food that you decide to consume at one time is referred to as a portion. In order to control the number of calories you take, the first step is to control your portion size.
Eat smaller portions. Use smaller plates. Avoid watching television and using your mobile while you eat. Chew your food slowly and properly. So that you can focus on what you are eating and how much you are eating. This will give you the insight to eat mindfully and eat less. You will also feel fuller soon, so consuming fewer calories.
Use High Protein Diet:
Protein is an essential component of our diet. It is required for vital functions of the body. According to Harvard Health Publishing, “The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight.” This is the minimum amount of protein you should take to avoid sickness. You can also use a protein calculator to calculate your protein needs.
Protein requirement also depends on your age, weight, height, gender, and activity level. So, it is better to talk to your coach or nutritionist for daily use recommendations for weight loss.
Now the question is, how does protein help you lose weight?
- It makes you feel full longer
- Preserves lean body mass
- Utilizes more calories to digest
- It is harder to be stored in the form of fat
Recommended sources of protein are
- Dairy like milk, cheese, yogurt
- Fish and seafood
- Legumes such as chickpeas, green peas, lentils
- Meat like chicken, beef, and turkey
- Nuts, grain, seeds
Reducing Sugars And Refined Carbohydrates:
Our diet nowadays is high in added sugars and refined carbohydrates. Carbohydrates that have been heavily processed no longer have beneficial nutrients. For example, they once had fiber, like white rice, bread, and pasta but lost these healthy things while reaching your table.
These foods digest without delay and convert into glucose. Excess glucose enters the bloodstream and is stored in the fatty tissue in the form of fats, contributing to weight gain.
This is why we should try to switch to healthier carbohydrates for weight loss which include
- Whole grain rice, bread, and pasta
- fruits, nuts, and seeds
- Fruit water and tea
According to research, Eating one gram of protein provides the athlete with about 4 calories and 1 gram of fat, which is about 9 calories, and one gram of carbohydrate gives about 4 calories. So it is clear that we should avoid fats. But taking no fats at all is also not recommended. Fats can be consumed but in moderate quantities.
The accurate diet contains some quantity of unsaturated fats, a limited amount of saturated fats, and no trans fats at all.
- Unsaturated fats are the healthy fats found in Olive oil, Avocado, peanut butter, and salmon.
- Saturated fats are found in meat and dairy. Although these fats are healthy, their consumption should be limited in a weight loss regime.
- Trans fats are the most unhealthy. They are found in potato chips, margarine, and bakery products. They should be avoided entirely to prevent weight gain.
Take More Fiber:
Dietary fiber is a substance found in plant cells. The digestive enzymes in the human digestive system cannot break it down. Fiber keeps you full for a longer time and satisfies your hunger. This helps you eat less.
The recommended daily intake of fiber is 25-30g. Most people take less fiber than recommended. Fruits and vegetables are fiber-rich, and you should include them in your diet. Besides this, it is advisable to take more water with the increase in fiber in your diet because it is difficult for the body to absorb the extra fiber. If not, you will feel bloated or have intestinal gas, which may cause stomach aches.
Other fiber-rich sources of food are
- Whole wheat flour and spaghetti
Now when it comes to hydration, it does not mean drinking sugary drinks and putting on extra pounds. Staying hydrated means drinking water.
When it comes to losing weight, the combination of eating more fiber-rich foods and consistently drinking water is a winning formula. Water also fills you up like fiber.
Water allows for the transportation of important nutrients. It eliminates waste and speeds up the metabolism of fats. All of these functions are essential for the body. Daily recommended water intake is 8-10 glasses of water. But water intake varies from day to day, so on high-activity days, you should take more water.
Weight Loss for Swimmers:
A balanced diet is essential to improve the fitness and performance of the swimmer.
When we talk about weight loss for swimmers, it is a must to consult your dietician or sports nutritionist. Discuss your specific needs and make a tailored plan for yourself so that it focuses on your needs.
When you start swimming and master the technique, you automatically lose weight. Swimming is a whole-body workout that helps you burn calories. But along with swimming, if you also focus on your diet, you will get an ideal body in less time.
But how much weight you would lose depends on some factors like
- Your current weight
- Your metabolism
- Your workout
While planning a diet plan for swimmers, you should consider some of the following tips:
- Carbohydrates are the main focus but don’t forget proteins…
- Vegetarians can consume plant-based proteins like lentils and nuts
- Drink a large glass of water in the morning after waking up to stay hydrated
- Snack mindfully, avoiding haste mistakes.
Long-Term Weight Loss:
Weight loss is a definate win if it’s long term . Shredding some pounds to get them back on is one of the worst things that can hapeen to you. So the best solution to maintain weight at the right place is to adopt several lifestyle changes along with balanced nutrition. A healthy weight loss is 0.5 to 2 pounds a week, and maintaining this consistent weight loss is the key to success.
The real success is not in losing extra pounds. The real goal is to maintain your ideal weight. So, more is needed to cut down your calories or spend hours in the gym for this purpose. The most important thing is changing your lifestyle to a healthy mode and maintaining it. Lifestyle changes can give you drastic results.
Although exercise and diet are the two main aspects contributing to weight loss, paying attention to these lifestyle changes gives you tremendous results.
- Healthy snacking
- Avoid sugary drinks
- Sleep well
- Have a healthy breakfast
- Manage stress
- Avoid emotional eating
- Write what you eat
- Take dinner at 6 pm
- Never skip meals
Most people make mistakes when snacking. Either the quantity is too much, or they choose the wrong snacks. Some healthy snack choices are fruits, nuts, and Greek yogurt.
Keep Unhealthy Sugars Out of your System:
Sugary drinks and beverages are the biggest hazards. They are full of calories that have no nutritional value. Drinks spike blood sugar levels. Instead of consuming cold drinks, you can take plain water, fruit-infused water, smoothies, and unsweetened coffee. Make wise choices.
Just like food and water, sleep is a basic necessity of life. When we are asleep, our body is busy fighting bacteria, viruses, and toxins. Along with a balanced diet and exercise, proper sleep is most important for weight loss.
According to the Center For Disease Control and Prevention, “Adults need 7 or more hours of good quality (uninterrupted) sleep each day. Some may need even more.”
When you get up in the morning, your body requires fuel, so you should eat a healthy breakfast. It helps you avoid overeating throughout the day. A healthy breakfast is a combination of proteins, carbohydrates, and good fats to give you instant energy for work.
Manage your stress levels first if you really want to lose weight. Stress and emotional eating are common causes of putting on extra calories. When starting with a weight loss regime, you should cope with your stress by carrying out activities that relax your mind. Avoid stress-triggering situations. Try meditation. Practice deep breathing.
Writing down whatever you eat, even if you take a single bite out of something, gives you a clear picture of how to cut down calories. What should you eat, and what should you avoid?
Your dinner should be completely digested before going to bed. So you should eat your dinner early so that you will have an empty stomach when you go to bed. Sleeping with a full tummy causes bloating and intestinal gas.
Never skip your meals because when you don’t eat a meal, you will feel more hungry and end up eating more. Skipping meals may also be disastrous for your health if you are recovering from an injury.
Always remember losing weight is not impossible. A properly balanced diet helps you reduce your calories and weight, while exercise mobilizes fats and reduces inches.
However, it is challenging to make a detailed plan by yourself. You need guidance and support so that you can carry out your weight loss plan accurately.
Now if you want to have a 3S body that is slim, slender, and sexy, do give us a call, follow Swimcore Youtube Channel, or visit our website. We are ready to get you to your fitness goals!